Yam vs. Wakame — In-Depth Nutrition Comparison
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Significant differences between yam and wakame
- Yam has more potassium, vitamin B6, vitamin C, and fiber; however, wakame is richer in manganese, folate, iron, magnesium, and vitamin B2.
- Wakame covers your daily manganese needs 44% more than yam.
- Wakame has 147 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while wakame has 0.002mg.
- Yam contains less sodium.
Specific food types used in this comparison are Yam, raw and Seaweed, wakame, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +1532% |
| Contains less SodiumSodium | -99% |
| Contains more MagnesiumMagnesium | +409.5% |
| Contains more CalciumCalcium | +782.4% |
| Contains more IronIron | +303.7% |
| Contains more CopperCopper | +59.6% |
| Contains more ZincZinc | +58.3% |
| Contains more PhosphorusPhosphorus | +45.5% |
| Contains more ManganeseManganese | +252.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +470% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B6Vitamin B6 | +14550% |
| Contains more CholineCholine | +18.7% |
| Contains more Vitamin AVitamin A | +157.1% |
| Contains more Vitamin EVitamin E | +185.7% |
| Contains more Vitamin B2Vitamin B2 | +618.8% |
| Contains more Vitamin B3Vitamin B3 | +189.9% |
| Contains more Vitamin B5Vitamin B5 | +122% |
| Contains more Vitamin KVitamin K | +130.4% |
| Contains more FolateFolate | +752.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.397mg | 1.4mg | 44% |
| Folate | 23µg | 196µg | 43% |
| Sodium | 9mg | 872mg | 38% |
| Potassium | 816mg | 50mg | 23% |
| Vitamin B6 | 0.293mg | 0.002mg | 22% |
| Iron | 0.54mg | 2.18mg | 21% |
| Magnesium | 21mg | 107mg | 20% |
| Vitamin C | 17.1mg | 3mg | 16% |
| Vitamin B2 | 0.032mg | 0.23mg | 15% |
| Fiber | 4.1g | 0.5g | 14% |
| Calcium | 17mg | 150mg | 13% |
| Copper | 0.178mg | 0.284mg | 12% |
| Vitamin B5 | 0.314mg | 0.697mg | 8% |
| Vitamin B3 | 0.552mg | 1.6mg | 7% |
| Carbs | 27.88g | 9.14g | 6% |
| Calories | 118kcal | 45kcal | 4% |
| Vitamin B1 | 0.112mg | 0.06mg | 4% |
| Vitamin E | 0.35mg | 1mg | 4% |
| Phosphorus | 55mg | 80mg | 4% |
| Protein | 1.53g | 3.03g | 3% |
| Vitamin K | 2.3µg | 5.3µg | 3% |
| Polyunsaturated fat | 0.076g | 0.218g | 1% |
| Zinc | 0.24mg | 0.38mg | 1% |
| Fats | 0.17g | 0.64g | 1% |
| Vitamin A | 7µg | 18µg | 1% |
| Net carbs | 23.78g | 8.64g | N/A |
| Sugar | 0.5g | 0.65g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Choline | 16.5mg | 13.9mg | 0% |
| Saturated fat | 0.037g | 0.13g | 0% |
| Monounsaturated fat | 0.006g | 0.058g | 0% |
| Tryptophan | 0.012mg | 0.035mg | 0% |
| Threonine | 0.054mg | 0.165mg | 0% |
| Isoleucine | 0.052mg | 0.087mg | 0% |
| Leucine | 0.096mg | 0.257mg | 0% |
| Lysine | 0.059mg | 0.112mg | 0% |
| Methionine | 0.021mg | 0.063mg | 0% |
| Phenylalanine | 0.071mg | 0.112mg | 0% |
| Valine | 0.062mg | 0.209mg | 0% |
| Histidine | 0.034mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +205% |
| Contains more ProteinProtein | +98% |
| Contains more FatsFats | +276.5% |
| Contains more WaterWater | +14.9% |
| Contains more OtherOther | +778% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.5% |
| Contains more Mono. FatMonounsaturated fat | +866.7% |
| Contains more Poly. FatPolyunsaturated fat | +186.8% |